How to incorporate walnuts in your diet

Nuts are considered a handy snacking option — they are light to pack, easy to eat on the go and have a host of nutritional benefits. And even in this world of healthy nuts, walnuts stand out as a superfood. “That’s because they are loaded with omega 3 fatty acids, which, besides being essential for our brain’s functioning, also help iron out memory kinks and boost our cognitive abilities,” explains Dr Rajnish Verma, nutritionist at Sai Snehdeep Hospital, Mumbai.

“That is why I ask mothers to begin giving their children walnuts (crush or mash and add to their cereal) from the time they are six months old to help in their brain development,” says Hetal Pandya, head nutritionist, Fortis Hospital.

Besides aiding mental wellness, walnuts help keep your heart healthy too. “Research shows that walnuts lower the bad cholesterol (low-density lipoprotein) and improve good cholesterol (high-density lipoprotein) numbers,” says Pandya. “And studies also show that they can keep diabetes away. Besides, they are a safe food for diabetics, as long as they have it in moderation,” she adds.

If you have trouble sleeping, walnuts can help you snooze better. “Just pop in a few halves before bedtime, as research shows that walnuts tend to increase melatonin (a hormone that regulates sleep) in the body,” says Verma.

Method:Season chicken breast with salt, pepper and rosemary. Toast walnuts with salt. Chop parsley and mix with toasted, crushed walnuts. Peel potatoes, boil, strain and mash them. Add chopped garlic and mashed potato to heated oil, cook till potatoes get a nice crust. Grill chicken in a non-stick pan or griller on both sides. Brush chicken skin with Dijon mustard, spread walnut and parsley crust on top and cook in an oven at 200 degree celsius for five minutes. The dripping will ooze out of chicken. Reduce dripping and add barbecue sauce. Serve chicken with potato and barbecue sauce.